The world is full of people who want to look better, but few actually achieve a premiere physique. Ross Dickerson did it. He put it all together and earned his WBFF pro card.

It takes a lot of work to maintain that sort of physical presence. Dickerson's weightlifting program uses varying intensities (see each exercise), with plenty of warm-ups to avoid injury and prime the body for the workload.

These are tough workouts, so be sure to check out Dickerson's nutrition and supplement plans to see how he supports these efforts in the weight room. Fitness—especially if you ever want to be elite—requires a plan that goes full circle.

Fitness 360: Ross Dickerson, Training Regimen

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Training Regimen

Rest 90 seconds between sets unless otherwise noted. Last set of numbers for each exercise represents tempo.

Monday
1
Leg Extensions
2 sets, warm-up
2
Barbell Squat
2 sets, warm-up
4 sets, 6-8 reps (2-1-1)
3
Leg Extensions
4 sets, 8-10 reps (1-1-4)
4
Barbell Full Squat
3 sets, 8-10 reps (2-1-2)
5
Leg Press
3 sets, 8-10 reps (1-1-4)
6
Seated Leg Curl
3 sets, warm-up
7
Stiff-Legged Deadlift
3 sets, 8-10 reps (1-1-4)
8
Seated Leg Curl
3 sets, 8-10 reps (1-1-4)
9
Bodyweight Lunge
2 sets, 10 reps (1-0-1)
Tuesday
1
Incline Dumbbell Press
3 sets, warm-up
4 sets, 6-8 reps (1-1-4)
2
Incline Dumbbell Flyes
3 sets, 8-10 reps (2-1-2)
3
Incline Dumbbell Press
4 sets, 6-8 reps (1-1-4)
4
Flat Bench Cable Flyes
3 sets, 8-10 reps (2-1-2)
5
Dips - Chest Version
3 sets, 6-8 reps (2-1-2)
6
EZ-Bar Skullcrusher
4 sets, 6-8 reps (1-1-4)
7
Triceps Pushdown
3 sets, 8-10 reps (1-14)
Wednesday
1
Hanging Leg Raise
4 sets, 10 reps
2
Decline Oblique Crunch
4 sets, 12-15 reps
3
Hanging Leg Raise
3 sets, 12-15 reps
4
Standing Rope Crunch
3 sets, 20 reps
5
Ab Crunch Machine
3 sets, 25-30 reps
Thursday
1
Bent Over Barbell Row
3 sets, warm-up
4 sets, 10-12 reps (2-1-2)
2
Wide-Grip Lat Pulldown
4 sets, 10-12 reps (2-1-2)
3
Straight-Arm Pulldown
3 sets, 10-12 reps (2-1-2)
4
T-Bar Row
3 sets, 10-12 reps (2-1-2)
5
Straight-Arm Dumbbell Pullover
3 sets, 12-15 reps (2-1-2)
6
EZ-Bar Curl
3 sets, 10-12 reps (2-1-2)
7
Hammer Curls
3 sets, 10-12 reps (2-1-2)
8
Standing Biceps Cable Curl
3 sets, 12 dropsets (2-1-2)
Friday
1
Side Lateral Raise
3 sets, warm-up
4 sets, 10-12 reps (2-1-2)
2
Dumbbell Shoulder Press
4 sets, 10-12 reps (2-2-1)
3
Front Dumbbell Raise
3 sets, 10-12 reps (2-1-2)
4
Smith Machine Overhead Shoulder Press
3 sets, 10-12 reps (2-1-2)
5
Seated Bent-Over Rear Delt Raise
3 sets, 12 dropsets (2-1-2)
6
Barbell Shrug
3 sets, 10-12 reps (2-1-2)
7
Dumbbell Shrug
3 sets, 10-12 reps (2-1-2)

Day 6:

Warm-Up: 5 minutes, slowly increase speed to a working rate of 50 % max effort Cardio: 20 minutes Use a ratio of 1:2 ... Work time : Recovery Time, e.g., 15 sec. work, 30 sec. recovery. Repeat, adding 5 sec. work and 10 sec. recovery to each spurt, e.g., 20 sec. work, 40 sec. recovery. Reach 60 sec. work, 120 sec. recovery, then go back down, e.g., 55 sec. work, 110 sec. recovery. Reach 15 sec. work, 30 sec. recovery, then go back up. Repeat cycle for a total of 20 minutes. Cool-Down: 5 minutes, slowly decrease speed each minute to lower heart rate.

Day 7: rest

ross dickerson Fitness 360

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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